Rice Is a Staple in Diets All Over the World—but What's the Healthiest Type? Dietitians Weigh In

There was a time when fad diets called for cutting carbs heavily. These days, we're a little older and much wiser—carbs help our body thrive and are just plain delicious. When searching for the perfect starch, many people find rice quite nice—and for good reasons.

"Rice is loved in many cultures, and it is an inexpensive, versatile carbohydrate that can easily be paired with almost any protein, vegetable and healthy fat," says Julia Zumpano, RD, LD , a registered dietitian at Cleveland Clinic’s Center for Human Nutrition . Zumpano helped design the Cleveland Clinic Diet app , providing education and food/fitness tracking features.

Yet, rice comes in many types and colors—red, black, brown and white. What is the healthiest rice to eat? Is basmati rice healthy, and does white rice get a thumbs up or down from registered dietitians? RDs share their top picks for the healthiest rice, ways to enjoy it and why some options are better than others (but none are "bad").

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What Is the Healthiest Rice To Eat?

There are many nutritious rice options. However, dietitians often suggest giving brown rice a try first. "It retains its bran and germ, offering more fiber, vitamins and minerals than white rice, though the portion overall matters as well," says Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor at Fortune Recommends Health . "The higher fiber may help with better blood sugar control and digestion and may contribute to a feeling of fullness, which can be helpful for weight management."

Shannon O’Meara, RD , a registered dietitian with Orlando Health , adds that brown rice is a whole grain, while white rice is refined.

A quarter- cup serving of cooked brown rice will net you:

• 62 calories
• 1.3 grams of protein
• 0.5 grams of fat
• 13 grams of carbohydrates
• 0.75 grams of fiber

Zumpano, who also praised the fiber of brown rice, loves how versatile it is. Some of her favorite ways to enjoy it include:

• Stir fry
• Pudding
• Soup
• Cold salad
• Rice bowl
• Sushi

• Curry

• Tabouli

• Pilaf

Talk about versatile.

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Other Healthy Types of Rice

While brown rice is a favorite of RDs, it isn't the only option. There are other healthy rice options to test out. Lena Bakovic, MS, RDN, CNSC , who works with Top Nutrition Coaching, loves red rice for its fiber, protein and antioxidant content.

"Red rice contains the antioxidants flavonoids, which we know help fight cancer-causing free radicals within the body as well as play an important role in mediating inflammation, which is imperative to managing chronic diseases," Bakovic says.

A quarter-cup serving of red rice contains:

• 160 calories
• 4 grams of protein
• 0 grams of fat
• 37 grams of carbohydrates
• 1.98 grams of fiber

Bakovic says red rice is a great side dish (as are other types of rice), and it can also be mixed with veggies, lean proteins and fish.

Zumpano has a few other favorite rice varieties to dish on.

"Black/purple or wild rice will provide the most amount of fiber and protein and will have a lower glycemic index (GI) when compared to white rice," Zumpano says. "Black/purple and wild rice get their color from anthocyanins, which are a phytochemical."

A quarter-cup serving of black rice provides you with:

• 160 calories
• 4 grams of protein
• 1.5 grams of fat
• 34 grams of carbohydrates
• 0.99 grams of fiber

When you eat a quarter cup of wild rice, you're also consuming:

• 101 calories
• 3.99 grams of protein
• 0.34 grams of fat
• 21.3 grams of carbohydrates
• 1.8 grams of fiber

So, it has fewer calories and fat but more fiber and about the same amount of protein as black rice.

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Is White Rice Bad for You?

It isn't the healthiest rice to eat, but dietitians don't like labeling food as "good" or "bad." Instead, they explain that you have more nutritious options if health is a top priority when choosing a rice. "White rice is not bad for you as it is a good source of carbohydrates, and carbohydrates are needed for energy in the body, but there is a more beneficial choice of whole grain over refined grain," O’Meara says. "Whole grains contain more fiber, vitamins and minerals compared to refined grains. At least half of the grains you eat should be from whole grains."

Zumpano also raises some caution flags about white rice.

"White rice is a refined grain that removes its bran, germ and hull," she explains. "[It] is low in fiber and strips most of its nutrients, also making it a high GI food. Therefore, it is not ideal from a blood sugar perspective or as a source of fiber or nutrients. If you have the option to choose a whole grain rice, that would be a better choice."

Zumpano also points to a systemic review of meta-analysis of 28 observational studies that suggested that people who consumed the most white rice had an 18% higher risk of developing type 2 diabetes than people who consumed the least.

Is Basmati Rice Healthy and 'Better' Than Jasmine Rice?

"From a nutritive standpoint, basmati and jasmine rice are very similar," Bakovic says.

The nutritional content of basmati and jasmine rice is such a wash that the U.S. Department of Agriculture groups them together.

A quarter-cup of either will run you:

• 61.5 calories
• 1 gram of protein
• 1.25 grams of fat
• 11 grams of carbohydrates
• 0.25 grams of fiber

"Texture and taste-wise, however, they are different, with basmati rice being slightly firmer and savory, and jasmine rice softer and sweeter," Bakovic says.

Zumpano says they are both "fine choices" as rice dishes. However, they have a slightly higher GI than black/purple or wild rice and brown rice.

What's the Healthiest Rice for Weight Loss?

Much as they were hesitant to label white rice as "bad," registered dietitians share that there's not a "healthiest rice" for weight loss. "No specific type of rice is the 'healthiest' for weight loss, as weight loss comes from a balanced diet and portion control," Dr. Mohr explains. "However, choosing rice high in fiber, like brown, black or wild rice, can make you feel fuller for longer, which may help manage weight."

There is little research on the effects of rice types on weight loss. One 2022 systemic review and meta-analysis of randomized control trials concluded that the fiber in brown rice might have a positive effect on weight loss.

What Is the Healthiest Rice for Diabetes?

Check the nutrition facts. "People who live with diabetes may benefit from consuming rice higher in fiber content, such as brown or wild rice, which will help to slow the glycemic impact—or rapid increases in blood sugars—after ingestion," Bakovic says. "This is particularly true when consumed alongside a protein-containing food such as lean meat, poultry or fish."

Peep the nutrition label one more time when serving yourself. "Regardless of the fiber content, portion control with rice for people with diabetes remains important as rice is a high-carbohydrate food," Bakovic says. "A half cup—about half the size of an adult fist—is a visual way to remember the appropriate portion size."

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Sources

• Julia Zumpano, RD, LD, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition . Zumpano helped design the Cleveland Clinic Diet app , providing education and food/fitness tracking features.
• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Fortune Recommends Health
• Shannon O’Meara, RD, a registered dietitian with Orlando Health
• Rice, brown, long-grain, cooked. FoodData Central .
• Lena Bakovic, MS, RDN, CNSC, who works with Top Nutrition Coaching
• Red rice. FoodData Central .
• Black rice. FoodData Central .
• Wild rice, cooked. FoodData Central .
• White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis. BMJ Open .
• White rice, oil. FoodData Central
• The effect of brown rice compared to white rice on adiposity indices, lipid profile, and glycemic markers: a systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition .